Gear & Kit
Training

Building wall ball endurance: a progression to 100 reps

From short sets to 100 reps under fatigue. A progression for wall ball endurance, with technique points that matter most when legs are gone.

Tony Chan

A bald cartoon figure in a squat holds an orange ball at chest height beneath a target icon.
AI-generated illustration

100 wall balls at the end of a race is a big ask. Building to it takes a progression: first the movement, then the volume, then doing it tired.

The movement

Squat below parallel, stand and throw in one movement, hit the target, catch and go straight into the next squat. The legs drive the ball; the arms guide it. See wall balls strategy for race-day details.

Stage 1: Technique (2–3 weeks)

  • 5 sets of 10, with full rest.
  • Focus on depth, a consistent target spot and smooth catching.

Stage 2: Volume (3–4 weeks)

  • Build to 100 reps in a session, in sets you can complete well.
  • Example: 10 sets of 10 with 30 seconds rest, reducing rest over the weeks.

Stage 3: Under fatigue (3–4 weeks)

  • Do wall balls at the end of a hard session.
  • Example: after a run and lunges, 100 wall balls in planned sets.

Stage 4: Race simulation

  • In race simulations, finish with 100 wall balls, using your planned set structure.

Supporting work

  • Squats: front squats and goblet squats build strength.
  • Thrusters: build the combined squat and press.
  • Shoulder endurance: overhead holds and presses.
  • Lunges: to prepare for the station before.

Common problems

  • Shallow squats when tired: slow down and focus on depth.
  • Shoulders giving out: use your legs more.
  • Missed targets: throw to the same spot every time.

Sets on race day

Practise the set structure you will use in the race. See wall balls strategy.